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Tuesday October 8th - Week 5 of 12

Warm Up

- 2 min Easy Row

- Partner Front Rack Smash

x2

- 10 Bent Over Barbell Rows

- 10 Front Squats

      

A. Bench Press

 1 Rep @ RPE 8 (~90-93% of 1RM)

- 4 Reps @ RPE 9 (~84% or 1RM)

- Subtract 5-10% for 4 Reps x 4 sets @ RPE 8-9


 

B. Practice Day - For Quality Reps

21-15-9

- Row/AB Cals

- Front Squat

 

After Class Strength and Conditioning

Push Press:

5 Reps @ RPE 7

5 Reps @ RPE 8

5 Reps @ RPE 9

Subtract 10% for sets of 5 reps until RPE 9 again (max 3 sets)

 

Skill Work: Choose One Movement and work for 8min AMRAP (Small Sets; Keep rest to minimum)

A. Handstand/HSPU/Handstand Walking Practice

B. Pull-ups/CTB Pull-ups/Bar Muscle Ups/Ring Muscle Ups

C. Knee Raises/Knees To Elbows/Toes To Bar

D. Rope Climbs

E. Double Unders

 

Aerobic Capacity:

Choose One Modality: Run/Row/AB

 4 Rounds: 2 mins @ RPE 8; 20 secs Rest 

 

*Note:

• For myo-reps, the first set is called the "activation set." This set works you up to the prescribed rep range @ RPE 8.
• 10-12 reps is likely 62-68% of 1RM, 12-15 is likely 58-62%, and somewhere around 52-58% for 14-16 reps.
• After your activation set, rack the bar for 5 deep breaths (in and out), then do 3-5 reps, aiming for 5 reps. Re-rack the weight, rest for 5 breaths, repeat.
• The first time you hit 1 rep less than the first set of 3-5. In other words, if you hit 4 reps the first set and you hit 3 on the 2nd set, you're done. If you hit 4-4-3, you're done after the set of 3. If you hit 3-3-3-2, you're done after the double.



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